21 Day Menu .pdf

CONNECTICUT ARMY NATIONAL GUARD

DIRECTOR OF LOGISTICS OFFICE

FOOD SERVICE

21 DAY MENU

Revised on 30 September 2020

CONNECTICUT ARMY NATIONAL GUARD

Day 1 BREAKFAST Day 1 LUNCH Day 1 DINNER Day 2 BREAKFAST Day 2 LUNCH Day 2 DINNER

Cereal Spanish Rice Spaghetti Buttermilk Pancakes Sweet & Sour Chicken Roasted Pork Tenderloin

Scrambled Eggs Chicken Fajitas Meatballs Maple Syrup Steamed Brown Rice Louisiana Squash

Creamed Ground Beef Refried Beans/cheese Green Beans Cereal Vegetable Stir Fry Baked Sweet Potato

Oatmeal Packets Flour Tortillas Soft w/Mushroom Scrambled Eggs Spring Salad Tossed Garden Salad

Cottage Cheese/Fruit Butter Cup Butter Cup Grilled Sausage Links Assorted Dressings Assorted Dressings

Biscuits Assorted Dressings Assorted Dressings Oatmeal Packets Assorted Breads Dinner Rolls

Fresh Fruit Tossed Green Salad Spinach & Mushr Salad Toast Butter Cup Butter Cup

Coffee Fruit Cup Parm Cheese Asst Jam and Jelly Pound Cake Sweet Potato Pie

Cranberry Juice Corn Bread Toasted Garlic Bread Butter Cup Coffee Coffee

Orange Juice Coffee Coffee Fresh Fruit Milk, 1% IND Fruit Punch

Milk, 1% IND Milk 1% IND Milk 1% IND Coffee Milk Chocolate Milk, 1% IND

Milk Chocolate Milk , Chocolate Milk , Chocolate Apple Juice Cherry Drink Milk Chocolate

Butter Cup Spice Cake Orange Juice

Fruit Punch Milk, 1% IND

Milk Chocolate

Day 3 BREAKFAST Day 3 LUNCH Day 3 DINNER Day 4 BREAKFAST Day 4 LUNCH Day 4 DINNER

French Toast Baked Fish Roast Turkey Cereal Lasagna Carribean Chicken

Maple Syrup Rice Pilaf Sweet Potatoes Scarmble Eggs Parmesan Cheese Steamed Brown Rice

Cereal Herbed Broccoli Green Beans Oatmeal Packets Cauliflower Mixed Vegetables

Scrambled Eggs Tossed Garden Salad Turkey Gravy Hash Brown Potatoes Tossed Garden Salad Spring Salad

Grilled Bacon Assorted Dressings Stuffing Assorted Toast Assorted Dressings Assorted Dressings

Oatmeal packets Dinner Rolls Spring Salad Assorted Jam & Jelly Toasted Garlic Bread Assorted Breads

Cottage cheese/Fruit Butter Cup Assorted Dressings Butter Cup Butter Cup Butter Cup

Assorted toast Fresh Fruit Dinner Rolls Fresh Fruit Brownies Peach Cobbler

Assorted Jam & Jelly Coffee Cranberry Sauce Assorted Yogurt Coffee Coffee

Butter Cup Fruit Punch Milk 1% IND Canadian Bacon Milk 1% IND Fruit Punch

Fresh Fruit Milk 1% IND Milk Chocolate Coffee Milk Chocolate Milk 1% IND

Coffee Milk Chocolate Fruit Punch Cranberry Juice Lemon Lime Drink Milk Chocolate

Cranberry Juice Chocolate Mousse Pie Butter Cup Orange Juice

Orange Juice Pumpkin Pie Milk 1% IND

Milk 1% IND Coffee Milk Chocolate

Milk Chocolate

Day 5 BREAKFAST Day 5 LUNCH Day 5 DINNER Day 6 BREAKFAST Day 6 LUNCH Day 6 DINNER

Cereal Salisbury Steak Roast Pork Cereal Carribean Chicken Beef Stroganoff

Oatmeal Packets Carrots Steamed Brown Rice Scrambled Eggs Steamed Brown Rice Buttered Egg Noodles

Home Fries Potatoes Mashed Potatoes Mixed Vegetables Grilled Bacon Mixed Vegetables Peas & Carrots

English Muffins Spring Salad Tossed Garden Salad Oatmeal Packets Peach Cobbler Spring Salad

Assorted Jam & Jelly Assorted Dressings Assorted Dressings Home Fried Potatoes Spring Salad Assorted Dressings

Butter Cup Dinner Rolls Butter Cup Cottage Cheese w/ fruit Assorted Dressings Dinner Rolls

Turkey Sausage Butter Cup Applesauce Assorted Toast Assorted Breads Butter Cup

Scramble Eggs Fresh Fruit Coffee Assorted Jam & Jelly Butter Cup Chocolate Cake

Fresh Fruit Coffee Milk 1% IND Butter Cup Fruit Punch Coffee

Assorted Yougurt Fruit punch Milk Chocolate Fresh fruit Coffee Fruit Punch

Coffee Milk 1% IND Lemon Lime Drink Coffee Milk 1% IND Milk 1% IND

Apple Juice Milk Chocolate Apple Juice Milk Chocolate Milk Chocolate

Orange Juice Orange Juice

Milk 1% IND Milk 1% IND

Milk Chocolate Milk Chocolate

DECEMBER

NOVEMBER

21 DAY MENU

OCTOBER

Day 7 BREAKFAST Day 7 LUNCH Day 7 DINNER Day 8 BREAKFAST Day 8 LUNCH Day 8 DINNER

Cereal Chili Macaroni Chicken Cacciatore Corned Beef Hash Braised Pork Chops Meatloaf

Scrambled Eggs Shredded Cheese Long Grain Wild Rice Cereal Baked Sweet Potato Green Beans

Oatmeal Packets Broccoli Green Beans Scrambled Eggs Green Kale Mashed Potatoes

Hash brown potatoes Spring Salad Tossed Garden Salad Oatmeal Packets Assorted Dressing Cucumber-Onion Salad

Cottage cheese w/fruit Assorted Dressing Garlic Bread Toast Tossed Green Salad Assorted Dressings

Assorted Toast Garlic Bread Assorting Dressings Assorted Jam and Jelly Butter Cup Assorted Breads

Assorted Jam & Jelly Butter Cup Butter Cup Butter Cup Green Kale Butter Cup

Butter Cup Strawberry Shortcake Fresh Fruit Fresh Fruit Oatmeal Raisin Cookies Devil's Food Cake

Fresh Fruit Coffee Coffee Coffee Coffee Brown Gravy

Coffee Milk 1% IND Lemon Lime Drink Apple Juice Fruit Punch Coffee

Cranberry Juice Milk Chocolate Milk 1% IND Orange Juice Milk, 1% IND Milk 1% IND

Orange Juice Fruit Punch Milk , Chocolate Milk 1% IND Milk Chocolate Milk Chocolate

Milk 1% IND Yellow Cake Milk Chocolate

Milk Chocolate

Candian Bacon

Day 9 BREAKFAST Day 9 LUNCH Day 9 DINNER Day 10 BREAKFAST Day 10 LUNCH Day 10 DINNER

Cereal Tacos Bombay Chicken Waffles Baked Macaroni & Cheese Hungarian Goulash

Scrambled Eggs Mexican Corn Steamed Rice Maple Syrup Barbecued Chicken Seasoned Corn

Creamed Ground Beef Tossed Garden Salad Mixed Vegetables Cereal Cole Slaw Tossed Garden Salad

Oatmeal Packets Mexican Rice Spring Salad Scrambled Eggs Potato Salad Assorted Dressings

Cottage Cheese w/fruit Assorted Dressings Assorted Dressings Grilled Bacon Corn Bread Dinner Rolls

Biscuits Crisp Chocolate CookiesDinner Rolls Oatmeal Packets Coffee Butter Cup

Fresh Fruit Coffee Butter Cup Toast Fruit Punch Fruit Cup

Coffee Milk, 1% IND Marble Cake Assorted Jam & Jelly Milk, 1% IND Coffee

Cranberry Juice Milk Chocolate Coffee Butter Cup Milk Chocolate Lemonade

Orange Juice Orange Drink Milk, 1% IND Fresh Fruit Oatmeal Raisin Cookie Milk, 1% IND

Milk, 1% IND Milk Chocolate Coffee Milk Chocolate

Milk Chocolate Fruit Punch Apple Juice

Oatmeal Packets Orange Juice

Milk, 1% IND

Milk Chocolate

Day 11 BREAKFAST Day 11 LUNCH Day 11 DINNER Day 12 BREAKFAST Day 12 LUNCH Day 12 DINNER

Texas Toast Buffalo Chicken Roast Beef Cereal Cajun Baked Fish Deluxe Cheeseburger

Maple Syrup French Fried Potato Mashed Potatoes Scrambled Eggs Rice Pilaf Corn on the Cob

Cereal Corn on the Cobb Carrots Hash Brown Potatoes Tossed Garden Salad Mixed Fruit melon salad

Scrambled Eggs Spring Salad Tossed Green Salad Assorted Jam & Jelly Assorted Breads Deviled Potato Salad

Grilled Bacon Assorted Dressings Assorted Dressings Butter Cup Butter Cup Simmered Frankfurter

Oatmeal packets Assorted Breads Sugar Cookies Fresh Fruit Cheese Cake Brownies

Cottage cheese/fruit Butter Cup Dinner Rolls Assorted Yogurt Coffee Coffee

Assorted toast Chocolate Cake Milk 1% IND Oatmeal Packets Fruit Punch Milk 1% IND

Assorted Jam & Jelly Coffee Milk Chocolate Coffee Milk 1% IND Milk Chocolate

Butter Cup Fruit Punch Lemon Lime Drink Apple Juice Milk Chocolate Lemon Lime Drink

Fresh Fruit Milk 1% IND Coffee Orange Juice Stewed Tomatoes

Coffee Milk Chocolate Butter Cup Assorted Toast Assorted Dressings

Cranberry Juice Corned Beef Hash

Orange Juice Milk, 1% IND

Milk, 1% IND Milk Chocolate

Milk Chocolate

JANUARY

FEBRUARY

MARCH

Day 13 BREAKFAST Day 13 LUNCH Day 13 DINNER Day 14 BREAKFAST Day 14 LUNCH Day 14 DINNER

Cereal BBQ Pork Sandwich Grilled Steak Cereal Herbed Baked Chicken Shepherd's Pie

Oatmeal Packets French Fried Potatoes Green Beans w/ MushroomScrambled Eggs Spring Salad Tossed Garden Salad

Hashed Brown Potatoes Corn on the Cob Baked Potato Grilled Sausage Links Assorted Dressings Assorted Dressings

Assorted toast Cole Slaw Tossed Green Salad Oatmeal Packets Butter Cup Butter Cup

Assorted Jam & Jelly Chocolate Chip CookiesAssorted Dressings Home Fried Potatoes Chocolate Cream Pie Carrot Cake

Butter Cup Coffee Dinner Rolls Cottage Cheese w/fruit Coffee Coffee

Grilled Bacon Fruit Punch Butter Cup Assorted Toast Milk 1% IND Milk 1% IND

Scramble Eggs Milk 1% IND Apple Crisp Assorted Jam & Jelly Milk Chocolate Milk Chocolate

Fresh Fruit Milk Chocolate Coffee Butter Cup Fruit punch Lemonade

Assorted Yogurt Fruit Punch Fresh fruit Corn Bread Dinner Rolls

Coffee Milk 1% IND Coffee Mixed Vegetable

Apple Juice Milk Chocolate Orange Juice Italian Roasted Potato

Orange Juice Apple Juice

Milk 1% IND Milk 1% IND

Milk Chocolate Milk Chocolate

Day 15 BREAKFAST Day 15 LUNCH Day 15 DINNER Day 16 BREAKFAST Day 16 LUNCH Day 16 DINNER

Cereal Braised Beef &

Noodles Chicken Parmesan Buttermilk Pancakes Tacos Stuffed Peppers

Scrambled Eggs Peas & Carrots Penne Pasta Maple Syrup Mexican Rice Marinara Sauce

Oatmeal Packets Tossed Green Salad Mixed Vegetable Cereal Salsa Steamed Rice

Canadian Bacon Assorted Dressings Spinach Salad Scrambled Eggs Tossed Green Salad Kale

Hash brown potatoes Dinner Rolls Apple Pie Grilled Sausage Links Assorted Dressings Spring Salad

Cottage cheese w/fruit Butter Cup Assorted Dressings Oatmeal Packets Corn Bread Assorted Dressings

Assorted Toast Fresh Fruit Garlic Bread Toast Butter Cup Dinner Rolls

Assorted Jam & Jelly Coffee Butter Cup Assorted Jam and Jelly Refried Beans w/ CheeseButter Cup

Butter Cup Lemonade Orange Drink Butter Cup Fruit Cup Coffee

Fresh Fruit Milk 1% IND Coffee Fresh Fruit Coffee Peanut Butter Cookie

Coffee Milk Chocolate Milk 1% IND Coffee Milk 1% IND Fruit Punch

Cranberry Juice Milk Chocolate Apple Juice Milk Chocolate Milk 1% IND

Orange Juice Milk 1% IND Sour Cream Milk Chocolate

Milk 1% IND Milk Chocolate

Milk Chocolate Orange Juice

Day 17 BREAKFAST Day 17 LUNCH Day 17 DINNER Day 18 BREAKFAST Day 18 LUNCH Day 18 DINNER

Cereal Eggplant Parmesan Beef Fajita Cereal Manicotte, Cheese BBQ Spareribs

Scrambled Eggs Parmesan Cheese Red Beans and Rice Oatmeal Packets Marinara Sauce Baked Potato

Creamed Ground Beef Squash Seasoned Corn Home Fried Potatoes Green Beans Cole Slaw

Oatmeal Packets Spring Salad Tossed Garden Salad Assorted toast Spring Salad Tossed Garden Salad

Cottage Cheese w/fruit Assorted Dressings Corn Bread Assorted Jam & Jelly Assorted Dressings Assorted Dressings

Biscuits Garlic Bread Chocolate Cookies Butter Cup Garlic Bread Butter Cup

Fresh Fruit Butter Cup Coffee Corned Beef Hash Coffee Carrot Cake

Coffee Brownies Milk, 1% IND Scramble Eggs Milk 1% IND Coffee

Cranberry Juice Coffee Milk Chocolate Fresh Fruit Milk Chocolate Lemon Lime Drink

Orange Juice Milk 1% IND Orange Drink Assorted Yogurt Lemon Lime Drink Milk, 1% IND

Milk, 1% IND Milk Chocolate Assorted Dressing Coffee Butter Cup Milk Chocolate

Milk Chocolate Lemon Lime Drink Milk, 1% IND

Assorted Jam & Jelly Milk Chocolate

Apple Juice

Orange Juice

APRIL

MAY

JUNE

Day 19 BREAKFAST Day 19 LUNCH Day 19 DINNER Day 20 BREAKFAST Day 20 LUNCH Day 20 DINNER

Waffles Ginger Pot Roast Chicken Stir Fry Buttermilk Pancakes Grilled Polish Sausage Beef Stew

Maple Syrup Brown Gravy Vegetable Stir Fry Oatmeal Packets Sauted Pepper/Onions Steamed Brown Rice

Cereal Carrots Tossed Garden Salad Hash Brown Potatoes Potato Salad Brocoli

Scrambled Eggs Mashed Potatoes Assorted Dressings Assorted Toast Sandwich Rolls Spring Salad

Grilled Bacon Spring Salad Assorted Breads Assorted Jam & Jelly Butter Cup Dinner Rolls

Oatmeal packets Assorted Dressings Butter Cup Butter Cup

German Chocolate

Cake W Frost Mix Fresh Fruit

Cottage cheese w/fruit Dinner Rolls Oatmeal Cookies Fresh Fruit Coffee Coffee

Assorted toast Butter Cup Coffee Assorted Yogurt Fruit Punch Milk 1% IND

Assorted Jam & Jelly Apple Crisp Milk 1% IND Turkey Sausage Patty Milk 1% IND Milk Chocolate

Milk Chocolate Coffee Milk Chocolate Coffee Milk Chocolate Lemonade

Fresh Fruit Milk 1% IND Grape Drink Apple Juice Butter Cup

Coffee Milk Chocolate Steamed Brown Rice Orange Juice Assorted Dressings

Cranberry Juice Lemon Lime Drink Milk 1% IND

Orange Juice Milk Chocolate

Milk 1% IND

Butter Cup

Day 21 BREAKFAST Day 21 LUNCH Day 21 DINNER Day 1 BREAKFAST Day 1 LUNCH Day 1 DINNER

Cereal Oven Fried Chicken Baked Fish Cereal Spanish Rice Spaghetti

Oatmeal Packets Baked Sweet Potato Rice Pilaf Scrambled Eggs Chicken Fajitas Meatballs

Hash Brown Potatoes Kaiser Rolls Broccoli Creamed Ground Beef Refried Beans/cheese Green Bean

Assorted toast Tossed Garden Salad Spring Salad Oatmeal Packets w/Mushroom

Assorted Jam & Jelly Assorted Dressings Dinner Rolls Cottage Cheese w/fruit Butter Cup Butter Cup

Butter Cup Butter Cup Butter Cup Biscuits Assorted Dressings Assorted Dressings

Scramble Eggs Crisp Chocolate CookiesAssorted Dressings Fresh Fruit Tossed Garden Salad Spinach Mushroom Salad

Fresh Fruit Coffee Coffee Coffee Fruit Cup Parm Cheese

Assorted Yogurt Fruit Punch Milk 1% IND Cranberry Juice Corn Bread Garlic Bread

Coffee Milk 1% IND Milk Chocolate Orange Juice Coffee Coffee

Apple Juice Milk Chocolate Lemon Lime Drink Milk, 1% IND Milk 1% IND Milk 1% IND

Orange Juice Yellow Cake Milk Chocolate Milk , Chocolate Milk , Chocolate

Milk 1% IND Butter Cup

Milk Chocolate

Canadian Bacon

Day 2 BREAKFAST Day 2 LUNCH Day 2 DINNER Day 3 BREAKFAST Day 3 LUNCH Day 3 DINNER

Buttermilk Pancakes Sweet and Sour ChickenRoast Pok Tenderloin French Toast Baked Fish Roast Turkey

Maple Syrup Steamed Brown Rice Lousiana Squash Maple Syrup Rice Pilaf Sweet Potatoes

Cereal Vegetable Stir Fry Baked Sweet Potato Cereal Herbed Broccoli Green Beans

Scrambled Eggs Spring Salad Tossed Garden Salad Scrambled Eggs Tossed Garden Salad Turkey Gravy

Grilled Sausage Links Assorted Dressings Assorted Dressings Grilled Bacon Assorted Dressings Spring Salad

Oatmeal Packets Assorted Breads Dinner Rolls Oatmeal packets Dinner Rolls Dinner Rolls

Toast Butter Cup Butter Cup Cottage cheese/w fruit Butter Cup Butter Cup

Assorted Jam and Jelly Pound Cake Sweet Potato Pie Assorted toast Chocolate Mousse Pie Pumpkin Pie

Butter Cup Coffee Coffee Assorted Jam & Jelly Coffee Cranberry Sauce

Fresh Fruit Milk, 1% IND Fruit Punch Butter Cup Fruit Punch Milk 1% IND

Coffee Milk Chocolate Milk, 1% IND Fresh Fruit Milk 1% IND Milk Chocolate

Apple Juice Cherry Drink Milk Chocolate Coffee Milk Chocolate Fruit Punch

Orange Juice Cranberry Juice Stuffing

Milk, 1% IND Orange Juice Assorted Dressings Milk Chocolate Milk, 1% IND Coffee

Milk Chocolate

JULY

AUGUST

SEPTEMBER

Breakfast

Cereal E G01 00 1 Each 13 180 10 247 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 10 121 Egg Fresh

Creamed Ground Beef L 030 00 5 1/2 oz 9 214 10 283 Ground beef - from scratch

Biscuits D 001 01 1 Biscuit 23 153 6 456 Pre-made

Cottage Cheese/Fruit M 013 03 1/4 cup 12 98 3 230 Individual Cup

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fruit, Seasoned

Cranberry Juice C G02 02 4 oz cup 34 68 0 7

Orange Juice C G02 23 4 oz cup 26 116 0 3 Chilled juice

* Coffee C 003 00 8 oz cup 2 11 0 2

* Oatmeal Packets E 001 04 3/4 cup 18 106 2 216

* Butter Cup A 010 01 2 pc 0 75 8 112

Milk, 1% IND C G04 06 1 Co 11 102 5 123 Milk

Milk Chocolate C G04 12 1 Co 26 229 5 172

194 1546 64 1974

Lunch Recipe # Serving Size Carbs Calories Fat Sodium Suggested Fitness Menu

Spanish Rice E 009 00 3/4 cup 31 153 2 409 Rice long Grain

Chicken Fajitas L 043 01 1 ea 56 449 10 985 Chicken Fajita / flour tortillas 6 in

Refried Beans/Cheese Q 038 00 1/2 cup 15 145 6 382 w/ Cheddar Shredded

Tossed Garden Salad M 046 01 1 Cup 2 6 0 6 Carrots/onions/tomatoes/peppers

Fruit Cup J 006 00 1/2 cup 16 61 0 3

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Coffee C 003 00 8 oz cup 2 11 0 2

* Butter Cup A 010 01 2 pc 0 75 8 112

Milk 1% IND C G04 06 1 Co 11 102 5 123 Milk

Milk , Chocolate C G04 12 1 Co 26 229 5 172

161 1386 36 2194

Dinner Recipe # Serving Size Carbs Calories Fat Sodium Suggested Fitness Menu

Spaghetti w/ Meatballs L 827 01 1-1/2 Cup 60 747 45 2274 Meatballs, Spaghetti

Green Beans w/ Mushroom Q 007 02 1/2 cup 6 52 3 170 Green beans/ Fresh Mushrooms

Spinach & Mushrooms salad M 002 02 1 3/4 Cup 3 18 0 30 Spinach fresh, onion, mushrooms (Fresh)

Toasted Garlic Bread D 007 00 2 slices 31 259 13 487 Frozen

Spice Cake G 025 00 1 piece 337 50 14 320 Mix

* Coffee C 003 00 8 oz cup 2 11 0 2

* Fruit Punch C 006 00 10 oz 30 117 0 10

* Grated Parmesan Cheese M G01 01 1 Tbsp 10 23 2 76 Grated cheese - pack

* Assorted Dressings M G01 02 2 TBLS- 1 oz 155 2 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 75 8 112

Milk 1% IND C G04 06 1 Co 11 102 5 123 Milk

Milk Chocolate C G04 12 1 Co 26 229 5 123

671 1685 95 3727

* ITEMS MUST BE ORDERED ON CONDIMENT LIST

SodiumFat Suggested Fitness MenuDay 1 Recipe # Serving Size CaloriesCarbs

Breakfast

Buttermilk Pancakes D 025 01 2 Each 48 296 827 8 pancakes mix

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Egg Fresh

Grilled Sausage Links L 091 00 2 links 1 176 461 16 Turkey pre-cooked

Toast D G08 02 2 slices 12 64 130 1 White/Wheat

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit seasoned

Apple Juice C G02 35 4 oz cup 29 70 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Maple Syrup D 050 00 2 oz 0 66 14 0 Light syrup

* Assorted Jam and Jelly D G08 05 2 TBSP 13 50 0 0

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

Milk, 1% IND C G04 06 1 Co 11 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

241 1615 2363 63

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Sweet and Sour Chicken L 079 01 8 Onces 68 420 398 6 Chicken, cooked, diced /Sweet

&Sour Sauce

Steamed Brown Rice E 005 05 3/4 cup 34 168 216 2 Parboiled Rice

Vegetable Stir Fry Q 025 00 1/2 Cup 6 55 108 4 Brocoli/Carrots/Cabagge/Celery

Spring Salad M 044 00 3/4 CUP 4 16 7 0 Onion/tomatoes/pepers/cucumb

Assorted Breads D G08 03 2 rolls 50 285 261 5 Rolls

Pound Cake G 021 03 1 slice 35 284 186 14 Mix

* Coffee C 003 00 8 oz cup 2 11 2 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4 Cup

* Cherry Drink C G06 01 8 oz cup 30 118 5 0

Milk, 1% IND C G04 06 1 Co 11 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

268 1878 1513 45

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Roast Pork Ttenderloin L 081 01 4 oz 0 186 65 6 Pork tenderloin

Louisiana Smothered Squash Q 064 00 1/2 cup 8 57 241 3 Squash, Fresh

Baked Sweet Potato Q 066 00 1 EA 44 191 24 0 Fresh

Tossed Garden Salad M 046 01 1 Cup 4 17 16 0 carrots/ onions/ tomatoes/peppers

Dinner Rolls D 804 00 2 rolls 50 285 261 5

Sweet Potato Pie I 012 00 1 slice 36 252 221 10 Frozen

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 23 117 10 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk, 1% IND C G04 06 1 Co 11 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

206 1637 1170 38

Carbs FatDay 2 Suggested Fitness MenuRecipe # Serving Size Calories Sodium

CONNECTICUT

ARMY NATIONAL GUARD

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Egg Fresh

French Toast D 022 00 2 Slices 29 206 324 6 from Scratch

Grilled Bacon L 001 01 2 SLICES 0 73 81 2 Pre-cooked

Cottage Cheese w/ Fruit M 013 02 1/4 CUP 14 107 233 3 Cottage cheese Single Cup

Assorted toast D G08 02 2 slices 12 64 130 1 white/wheat

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Cranberry Juice C G02 02 4 oz cup 34 68 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Assorted Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Butter Cup A 010 01 2 pc 0 35 35 4

* Oatmeal packets E 001 04 3/4 cup 18 106 216 2

* Maple Syrup D 050 00 2 oz 13 66 14 0 Individual (lite)

* Coffee C 003 00 8 oz cup 2 11 2 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

255 1527 1713 50

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Baked Fish L 119 00 4 oz 0 162 364 6 Fish, Cod FRZ

Rice Pilaf E 008 00 3/4 cup 37 201 927 4 Rice Long Grain

Herbed Broccoli Q 065 00 1/2 Cup 5 27 23 0 Broccoli, frozen

Tossed Garden Salad M 046 01 1 Cup 4 17 16 0 Carrots/onions/tomotoes/cucumber

Dinner Rolls D 033 04 2 rolls 50 285 261 5

Fresh Fruit A 013 32 1 Piece 19 50 5 2 Oranges

Chocolate Mousse Pie I 011 00 1/8 pie 33 247 377 11 Frozen

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

221 1638 2325 48

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Roast Turkey L 162 00 1-2 slices 4 257 1010 12 Turkey Breast Boneless

Sweet Potatoes Q 069 00 3/4 Cup 32 158 227 3 Sweet potatoes

Green Beans Q 101 00 3/4 cup 8 36 76 0 green beans frozen

Turkey Gravy O 016 02 1/4 Cup 3 47 414 3 from Scratch

Stuffing S 223 56 I ea 22 109 470 6

Spring Salad M 044 00 3/4 CUP 4 16 6 0 cucumber/onion/pepper/tomatoes

Dinner Rolls D 033 04 2 Rolls 14 340 337 11

Pumpkin Pie I 013 00 1/8 pie 35 242 370 10 Pre made

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

Cranberry Sauce C 22365 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5

Milk Chocolate C G04 12 1 Co 26 229 172 5

195 1854 3252 59

Day 3 Recipe # Serving Size Fat Suggested Fitness MenuCalories SodiumCarbs

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scramble Eggs F 010 00 1/3 Cup 1 144 121 10 Fresh Eggs

Grilled Canadian Bacon L 002 03 2 slices 0 29 2445 1 Bacon, 1oz

Hash Brown Potatoes Q 046 02 1/2 Cup 14 121 227 7 Frozen Shredded

Assorted Toast D G08 02 2 slices 12 64 130 1 white/wheat

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Assorted Yogurt J 012 06 4 oz cup 23 110 60 5 yogurt

Cranberry Juice C G02 02 4 oz cup 34 68 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Assorted Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

236 1335 3793 52

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Lasagna L 025 00 9.5 oz 35 403 963 14 Ground beef/ sauce/ noodles

Cauliflower Q 109 00 3/4 cup 5 26 98 0 Frozen

Tossed Garden Salad M 046 01 1 Cup 4 17 16 0 Springs Mix lettuce

Toasted Garlic Bread D 007 03 s slices 31 259 487 13

Brownies H 002 01 1 brownie 46 364 206 19 Mix

* Lemon Lime Drink C G06 04 8 oz cup 34 130 10 0

*Grated Parmesan Cheese M G01 01 1 TBSP 0 22 76 2

* Asst Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

155 1199 1780 46

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Caribbean Chicken L 023 00 5 Oz 7 202 212 4 Chicken Breast Boneless

Steamed Brown Rice E 005 05 3/4 Cup 34 168 216 2 Brown Rice Parboiled

Mixed Vegetables Q 126 00 3/4 cup 16 78 130 1 Frozen

Spring Salad M 044 00 3/4 CUP 4 16 6 0 cucumber/onion/pepper/tomatoes

Assorted Breads D G08 03 2 slices 12 64 130 1

Peach Cobbler I 010 01 1 slice 72 484 299 21 Pie crust

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

* Asst Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

218 1661 1335 43

Carbs FatDay 4 Suggested Fitness MenuRecipe # Serving Size Calories Sodium

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Eggs,Whole

Grilled Turkey Sausage L 512 00 1 Patty 0 122 264 6 Turkey, raw 2 oz

Home Fried Potatoes Q 047 00 2/3 cup 32 214 217 9 Potatoes, cubed frozen

English Muffins D 021 00 1 Muffin 77 453 693 14 wheat muffins, FRZ

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Assorted Yogurt J 012 06 4 oz cup 23 110 60 5

Apple Juice C G02 01 4 oz cup 29 63 4 0

Orange Juice C G02 40 4 oz cup 26 116 3 0 Chilled juice

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Coffee C 003 00 8 oz cup 2 11 2 0

* Asst Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

314 1905 1915 62

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Salisbury Steak L 037 00 4.5 ounces 12 327 514 16 ground beef/breadcrums

Carrots Q 108 00 3/4 cup 12 53 152 0 carrots, Frozen

Mashed Potatoes Q 057 00 1/2 Cup 30 150 185 4 instant

Spring Salad M 044 00 3/4 CUP 4 16 7 0 cucumb/pepper/onion/tomatoes

Dinner Rolls D 804 00 2 rolls 50 285 261 5 Wheat rolls

Fresh Fruit A 013 90 1 Piece 19 50 5 2 apples

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit punch C 006 00 10 oz 30 117 10 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

200 1530 1466 41

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Roast Pork L 081 00 3-1/2 Onces 0 247 59 14 Pork Tenderloin, Boneless

Steamed Brown Rice E 005 05 3/4 Cup 34 168 216 2 Parboiled rice

Mixed Vegetables Q 126 00 3/4 cup 16 78 130 1 Mix vegetables

Tossed Garden salad M 046 01 1 cup 4 17 16 0 Carrots/onions/tomatoes

Applesauce A 013 03 .25 cup 22 86 11 5 Individual Cups

* Coffee C 003 00 8 oz cup 2 11 2 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

* Lemon Lime Drink C G06 04 8 oz cup 34 130 10 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

153 1258 774 36

Carbs FatDAY 5 Suggested Fitness MenuRecipe # Serving Size Calories Sodium

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Eggs, whole

Grilled Bacon L 001 01 2 SLICES 0 73 303 5 Pork

Home Fried Potatoes Q 047 00 2/3 CUP 32 214 217 9 Potatoes, cubed frozen

Cottage Cheese w/Fruit M 013 00 1/4 cup 12 102 233 3 Cottage Cheese, Ind cup

Assorted Toast D G08 02 2 slices 12 64 130 1 white/wheat

Fresh fruit A 013 90 1 Piece 19 50 7 2 Fresh Fruit, Seasoned

Apple Juice C G02 35 4 oz cup 29 70 4 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Coffee C 003 00 8 oz cup 2 11 2 0

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Asst Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

238 1466 1813 56

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Caribbean Chicken L 023 00 5 Oz 7 202 212 4 Chicken Breast Boneless

Steamed Brown Rice E 005 05 3/4 Cup 34 168 216 2 Brown Rice Parboiled

Mixed Vegetables Q 126 00 3/4 cup 16 78 130 1 Frozen

Spring Salad M 044 00 3/4 CUP 4 16 6 0 cucumber/onion/pepper/tomatoes

Assorted Breads D G08 03 2 slices 12 64 130 1

Peach Cobbler I 010 01 1 slice 72 484 299 21 Pie crust

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

* Asst Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

218 1661 1335 43

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Beef Stroganoff L 053 00 3/4 CUP 8 250 844 9

Beef,cube, steak w/cream mushrooms

Buttered Egg Noodles E 004 03 1 CUP 40 227 326 5 Egg noodles/sour cream

Peas & Carrots Q 041 01 3/4 cup 24 137 196 2 peas & carrots Frozen

Spring Salad M 044 00 1 Cup 4 16 7 0 cucumb/pepper/onion/tomatoes

Dinner Rolls D 804 00 2 rolls 50 285 261 5

Chocolate Cake G 012 02 1 piece 45 335 363 16 w/ Frosting

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

* Asst Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 0

244 1899 2339 46

DAY 6 Suggested Fitness MenuFatSodiumServing SizeRecipe # Carbs Calories

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled eggs F 010 00 1/3 CUP 1 171 352 12 eggs, whole

Grilled Canadian Bacon L 002 03 2 slices 0 29 2445 1 Bacon, 1oz

Hash brown potatoes Q 046 02 1 square 13 147 217 9 Shredded, Potatoes

Cottage cheese w/fruit M 013 03 1/4 cup 12 98 230 3 cottage cheese/pineapple

Assorted Toast D G08 02 2 slices 12 64 130 1 White/wheat

Fresh Fruit A 013 90 1 Piece 19 50 7 2 Fresh Fruit

Cranberry Juice C G02 02 4 oz cup 34 68 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Assorted Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

224 1376 4186 54

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Chili Macaroni L 028 02 1-1/4 Cups 42 330 501 9 ground beef/crushed tomato/macaroni

Cheese O 001 01 1/4 cup 3 61 142 4 Shredded Cheese

Broccoli Q 105 00 3/4 cup 7 38 105 0 broccoli, frozen

Spring Salad M 044 00 3/4 cup 4 16 6 0 cucumber/pepper/onion/tomatoes

Toasted Garlic Bread D 007 03 s slices 31 259 487 13

Strawberry Shortcake G 016 01 1 SL + top 47 293 304 5 Cake mix/Strawberry sauce

* Coffee C 003 00 8 oz cup 2 11 2 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Fruit punch C 006 00 10 oz 117 10 0

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

177 1646 1887 45

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Chicken Cacciatore L 148 01 1-1/4 cup 21 245 721 7 Chicken, diced, tomatoes, crushed

Long Grain Wild Rice E 005 03 3/4 Cup 34 168 7 1

Green Beans Q 101 00 3/4 Cup 8 36 76 0 Frozen

Tossed Garden Salad M 046 01 1 cup 4 17 7 0 carrots/onion/tomatoes

Toasted Garlic Bread D 007 00 2 slices 31 259 487 13

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Yellow Cake G 010 00 1 piece 51 331 318 14 Mix

* Coffee C 003 00 8 oz cup 2 11 2 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

* Lemon Lime Drink C G06 04 8 oz cup 34 130 10 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

245 1768 1963 51

Carbs FatDAY 7 Suggested Fitness MenuRecipe # Serving Size Calories Sodium

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Egg Fresh

Corned Beef Hash L 110 01 4 Oz 6 258 443 20 Canned

Toast D G08 02 2 slices 13 50 0 0 white/wheat

Fresh Fruit A 013 90 1 Piece 19 50 7 2 Fresh Fruit

Apple Juice C G02 35 4 oz cup 29 117 4 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Assorted Jam and Jelly D G08 05 2 TBSP 0 70 112 8

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

188 1388 1485 66

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Braised Pork Chops L 085 00 3 oz 0 286 184 18 Pork Chops, Boneless

Baked Sweet Potatoes Q 066 00 1 Each 44 191 24 0 Fresh

Green Kale Q 113 03 3/4 cup 8 41 106 1 Bag, Frozen

Tossed Green Salad M 046 01 1 Cup 2 6 6 0 carrots/onions/tomatoes

Dinner Rolls D 804 00 2 rolls 50 285 261 5

Oatmeal Raisin Cookies H 800 00 2 cookies 63 446 311 19 Frozen

* Assorted Dressing M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Coffee C 003 00 8 oz cup 2 11 2 0

* Butter Cup A 010 01 2 pc 0 35 35 4

* Fruit Punch C 006 00 10 oz 30 117 10 0

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

196 1427 1234 57

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Meatloaf L 035 00 2 SLICES 11 343 648 18 Ground Beef/breadcrumbs/eggs

Green Beans Q 101 00 3/4 cup 8 36 76 0 green beans frozen

Mashed Potatoes Q 057 00 1/2 cup 30 150 185 2 instant

Brown Gravy O 016 00 1/4 cup 5 73 363 5 From scratch

Cucumber-Onion salad M 015 00 1/2 cup 8 30 118 0 cucumb/onion/ Vinegar

Assorted Breads D G08 01 2 slices 12 64 130 1

Devil's Food Cake G 012 00 1 piece 49 329 333 14

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 H H Dressing(Diet)

* Coffee C 003 00 8 oz cup 2 11 2 0

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

166 1557 2185 54

Carbs FatDAY 8 Suggested Fitness MenuRecipe # Serving Size Calories Sodium

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 10 247 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 10 121 Egg Fresh

Creamed Ground Beef L 030 00 5-1/2 oz 9 214 283 10 From Scratch

Biscuits D 001 01 1 Biscuit 23 151 456 6 Ready to bake

Cottage Cheese w/fruit M 013 03 1/4 cup 12 98 230 3 Cottage Cheese Individual cup

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Cranberry Juice C G02 02 4 oz cup 34 68 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Coffee C 003 00 8 oz cup 2 11 2 0

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

218 1389 1517 401

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Tacos L 034 00 2 Tacos 21 443 810 26 chili/cheddar Cheese /Onions

Mexican Corn Q 027 02 3/4 cup 25 117 288 2 green peppers/corn canned

Mexican Rice E 011 00 3/4 cup 34 193 244 5 Parboiled Rice

Tossed Garden Salad M 046 01 3/4 CUP 4 17 6 0 carrots/onions/tomatoes/Cucumber

Crisp Chocolate Cookies H 010 00 2 COOKIES 47 338 167 16

* Coffee C 003 00 8 oz cup 2 11 2 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Orange Drink C G06 05 8 oz cup 31 115 10 0

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

205 1720 1012 33

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Bombay Chicken L 177 01 5 oz 31 287 81 4 Chicken, breast, bnls, skinls

Steamed Rice E 005 00 3/4 cup 32 148 214 1 Brown Rice long grain

Mixed Vegetables Q 126 00 3/4 cup 16 78 130 1 Frozen

Spring Salad M 044 00 3/4 cup 4 16 6 0 cucumb/pepper/onion/tomatoes

Dinner Rolls D 804 00 2 rolls 50 285 261 5 Frozen, Wheat

Marble Cake G 010 05 1 PIECE 50 321 347 14

* Coffee C 003 00 8 oz cup 2 11 2 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Fruit Punch C 006 00 10 oz 30 117 10 0

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

256 1784 1381 39

Carbs FatDAY 9 Suggested Fitness MenuRecipe # Serving Size Calories Sodium

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Waffles D 025 06 2 Each 27 176 524 6 Frozen

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Egg fresh

Grilled Bacon L 002 02 2 slices 0 88 243 8 Bacon, raw

Toast D G08 02 2 slices 12 64 130 1 white/wheat

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Apple Juice C G02 35 4 oz cup 29 70 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Coffee C 003 00 8 oz cup 2 11 2 0

* Maple Syrup D 050 00 2 oz 0 66 14 0

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Assorted Jam and Jelly D G08 05 2 TBSP 13 50 0 0

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

221 1407 1842 53

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu Baked Macaroni &

Cheese F 001 00 1 Cup 37 359 721 16 From Scratch

Barbecued Chicken L 146 01 5 OZ 16 237 942 4 breast chicken bonls/barbecued sauce

Cole Slaw M 008 00 1/2 CUP 9 115 258 9

Potato Salad M 040 00 2/3 CUP 22 209 571 13

Corn Bread D 014 00 1 PIECE 30 212 359 8 Corn bread, Mix

Oatmeal Raisin Cookie H 800 00 2 cookies 63 446 311 19 Frozen

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

211 1678 3469 79

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Hungarian Goulash L 065 00 3/4 CUP 37 382 637 12 beef cubes/egg noodles

Corn, Seasoned Q 110 00 3/4 cup 26 108 75 1 Corn, frozen

Tossed Garden Salad M 046 01 1 Cup 4 17 16 0 carrots/onions/tomatoes/peppers

Dinner Rolls D 804 00 2 rolls 50 285 261 5 Frozen

Fruit Cup J 006 00 1/2 cup 16 61 0 3

* Butter Cup A 010 01 2 pc 0 35 35 4

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Coffee C 003 00 8 oz cup 2 11 2 0

* Lemonade C 008 00 10 oz 22 50 11 0

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

198 1435 1332 35

* ITEMS MUST BE ORDERED ON CONDIMENT LIST

Carbs FatDay 10 Suggested Fitness MenuRecipe # Serving

Size Calories Sodium

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Egg fresh

Grilled Bacon L 001 01 2 SLICES 0 73 303 5

Texas Toast D 007 02 2 SLICES 31 202 359 6 From Scratch

Cottage cheese w/fruit M 013 02 1/4 CUP 14 107 233 3 Cottage cheese

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Assorted toast D G08 02 2 slices 12 64 130 1 white/wheat

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Cranberry Juice C G02 02 4 oz cup 34 68 7 0

Orange Juice C G02 40 4 oz cup 26 116 3 0 Chilled juice

*Assorted Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Butter Cup A 010 01 2 pc 0 35 35 4

* Maple Syrup D 050 00 2 oz 13 66 14 0 lite

* Oatmeal packets E 001 04 3/4 cup 18 106 216 2

* Coffee C 003 00 8 oz cup 2 11 2 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

256 1306 1970 53

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Buffalo Chicken L 183 00 8 oz 21 348 764 11 Chicken Breast Boneless

French Fried Potatoes Q 045 01 31/2 oz 39 288 37 14 Frozen French Fried

Corn on the Cob Q 111 00 1 ear 29 123 83 1 Frozen

Spring Salad M 044 00 3/4 CUP 4 16 6 0 cucumb/pepper/onion/tomatoes

Assorted Breads D G08 01 2 slices 12 64 130 1

German Chocolate Cake G 012 02 1 piece 45 335 363 16 mIx

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 23 229 172 5

220 1823 1725 57

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Roast Beef L 005 01 4 Oz 0 249 78 11 Roast beef/gravy

Mashed Potatoes Q 048 00 1/2 CUP 20 102 172 2 POTATOES

Carrots Q 108 00 3/4 Cup 12 53 152 0 frozen, sliced

Tossed Green Salad M 046 01 1 Cup 4 17 6 0 carrots/onions/tomatoes/peppers

Sugar Cookies H 013 01 2 Cookies 32 218 191 10

Dinner Rolls D 804 00 2 rolls 50 285 261 5 Frozen

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Coffee C 003 00 8 oz cup 2 11 2 0

* Butter Cup A 010 01 2 pc 0 35 35 4

* Lemon Lime Drink C G06 04 8 oz cup 34 130 10 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

195 1586 1202 42

Carbs FatDAY 11 Suggested Fitness MenuRecipe # Serving Size Calories Sodium

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Corned Beef Hash L 110 01 4 oz 6 258 730 13 Canned

Hash Brown Potatoes Q 046 02 1 square 13 147 217 9 Shredded Potatoes

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 eggs fresh

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Assorted Yogurt J 012 06 4 oz cup 23 110 60 5 yogurt

Assorted Toast D G08 02 2 slices 12 64 130 1

Apple Juice C G02 35 4 oz cup 29 68 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

* Butter Cup A 010 01 2 pc 0 35 35 4

* Assorted Jam & Jelly D G08 05 2 TBSP 0 70 112 8 JAM & JELLY

* Coffee C 003 00 8 oz cup 2 11 2 0

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

203 1061 2180 74

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Cajun Baked Fish L 119 07 4 Oz 1 163 364 9 COD

Rice Pilaf E 008 00 3/4 cup 37 201 927 4 rice

Stewed Tomatoes Q 058 00 1/2 cup 5 23 172 0

Tossed Garden Salad M 046 01 3/4 cup 4 16 6 0 carrots/onions/tomatoes/peppers

Assorted Breads D G08 01 2 slices 12 64 130 1

Cheese Cake G 026 01 1 piece 41 331 440 17 Frozen

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

132 1116 1941 28

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Deluxe Cheeseburger N 012 07 1 burger 30 435 884 23 3 Oz Beef Patty/American Cheese/Bun

Simmered Frankfurter N 030 00 1 Each 22 262 732 15 Hot Dog/bun/Tomatoes/lettuce/onion

Corn on the Cob Q 111 00 1 ear 29 123 83 1 Frozen

Mixed Fruit Salad Melon M 035 02 1/2 cup 30 73 5 5 Fruit salad

Brownies H 002 01 1 brownie 52 375 206 19 Brownie Mix

Deviled Potato Salad M 040 01 2/3 cup 22 234 650 15

* Coffee C 003 00 8 oz cup 2 11 2 0

* Lemon Lime Drink C G06 04 8 oz cup 34 130 10 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

290 2091 2877 88

Sodium Fat Suggested Fitness MenuDay 12 Carbs Recipe # Serving Size Calories

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Hash Brown Potatoes Q 046 02 1/2 Cup 14 121 227 7 Shredded, potatotes

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Eggs, Whole

Grilled Bacon L 002 02 2 Slices 0 88 303 5 Bacon sliced

Assorted toast D G08 02 2 slices 12 64 130 1 white/wheat

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Assorted Yogurt J 012 06 4 oz cup 23 110 60 5 yogurt

Apple Juice C G02 35 4 oz cup 29 70 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Coffee C 003 00 8 oz cup 2 11 2 0

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Assorted Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

231 1396 1651 56

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

BBQ Pork Sandwich N 027 02 1 sandwich 30 246 674 8 BBQ pork sandwich Roll

French Fried Potatoes Q 045 01 3-1/2 cup 39 288 37 14 Frozen, oven

Corn on the Cob Q 111 00 1 Ear 29 123 83 1 Frozen

Cole Slaw M 008 00 1/2 cup 9 115 258 9

Double Chocolate Chip

Cookies H 010 03 2 cookies 41 254 146 10

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 ounces 30 117 10 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

219 1485 1505 52

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Grilled Top Sirloin Steak L 007 00 1 steak 0 433 101 27 Beef Loin, pre-cut steak

Green Beans w/ Mushroom Q 007 02 1/2 cup 6 52 170 3 green beans

Baked Potato Q 044 00 1 potato 34 146 9 0 Fresh

Tossed Green Salad M 046 01 1 cup 2 6 6 0 carrots/onions/tomatoes/peppers

Dinner Rolls D 804 00 2 rolls 50 285 261 5 Frozen

Apple Crisp J 001 00 1 square 42 244 153 8

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 ounces 30 117 10 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

207 1815 1042 57

DAY 13 Suggested Fitness MenuRecipe # Serving Size Calories SodiumCarbs Fat

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Egg, fresh

Grilled Sausage Links L 091 00 2 Pieces 1 176 461 16 Pre-cooked Pork & Beef

Home Fried Potatoes Q 047 00 3/4 CUP 32 214 217 9 cube, seasoned

Cottage Cheese w/fruit M 013 00 1/4 cup 12 102 233 3 cottage cheese, indiv

Assorted Toast D G08 02 2 slices 12 64 130 1 white/wheat

Fresh fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

Apple Juice C G02 35 4 oz cup 29 70 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

* Coffee C 003 00 8 oz cup 2 11 2 0

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Assorted Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Butter Cup A 010 01 2 pc 0 35 35 4

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

239 1569 1972 67

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Herbed Baked Chicken L 143 05 2 1 262 395 10

Mixed Vegatable Q 126 00 3/4 cup 16 78 105 1 Frozen/ Instant

Italian Roasted Potato Q 502 00 1/2 cup 29 129 237 1

Spring Salad M 044 00 3/4 cup 4 16 6 0 cucumber/pepper/onion/tomatoes

Corn Bread D 014 00 1 piece 30 224 359 8 mix

Chocolate Cream Pie L 028 00 1 Slice 50 331 620 14 Frozen - pre made

* Coffee C 003 00 8 oz cup 2 11 2 0

* Butter Cup A 010 01 2 pc 0 35 35 4

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Fruit punch C 006 00 10 oz 117 10 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

201 1221 1617 36

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Shepherd's Pie L 809 00 1 cup plus 54 556 922 22 Ground Beef/mashed/corn

Tossed Garden Salad M 046 01 1 Cup 4 17 6 0 Spring salad/carrots/onion/tomatoes/peppers

Dinner Rolls D 033 04 2 rolls 56 340 337 11

Carrot Cake G 013 00 1 Piece 51 308 311 11 Mix

* Lemonade C 008 00 10 oz 33 126 11 0

* Coffee C 003 00 8 oz cup 2 11 2 0

* Butter Cup A 010 01 2 pc 0 35 35 4

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

241 1879 1919 58

DAY 14 Calories Sodium Fat Suggested Fitness MenuCarbs Recipe # Serving Size

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Cereal E G01 00 1 Each 35 100 247 0 Cereal

Scrambled Eggs f 010 00 1/3 CUP 1 171 352 12 eggs fresh

Canadian bacon L 002 03 2 slices 0 29 245 1 griled/oven fried

Hash brown potatoes Q 046 02 1 square 14 147 227 7 shredded frozen

Cottage cheese w/fruit M 013 03 1/4 cup 12 98 230 3 cottage cheese

Assorted Toast D G08 02 2 slices 12 64 130 1 white/wheat

Cranberry Juice C G02 02 4 oz cup 34 68 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

* Butter Cup A 010 01 2 pc 0 35 35 4

* Assorted Jam & Jelly D G08 05 2 TBSP 13 50 0 0 JAM & JELLY

* Coffee C 003 00 8 oz cup 2 11 2 0

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

225 1376 1994 42

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Braised Beef & Noodles L 017 00 1.25 cup 21 294 716 11 beef cube & egg noodles

Peas & Carrots Q 041 01 3/4 cup 24 137 196 2 peas & carrots

Tossed Green Salad M 047 00 1 cup 2 6 6 0 carrots/cucumber/tomatoes

Dinner Rolls D 033 04 2 rolls 14 340 337 11

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

* Coffee C 003 00 8 oz cup 2 11 2 0

* Lemonade C 008 00 10 oz 33 126 11 0

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup D G08 50 2 pc 0 70 112 8

Milk 1% IND C G04 06 1 Co 13 102 123 5 milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

156 1520 1680 44

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Chicken Parm L 051 00 7 oz 25 559 1224 38 Breast Filled Breaded pre-cooked

Mixed Vegatable Q 126 00 3/4 cup 16 78 105 1 Frozen/ Instant

Penne Pasta E 004 00 1 cup 41 207 292 1 wheat

Spinach Salad M 002 00 1 cup 3 49 99 3 egg/onion/mushroom/bacon

Garlic Bread D 007 00 2 slices 31 259 487 13

Apple Pie I 009 02 1 slice 52 335 204 14 pre made

* Orange Drink C G06 05 8 oz cup 31 115 10 0

* Asst Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

242 2134 2753 84

DAY 15 Suggested Fitness MenuRecipe # Serving Size Calories SodiumCarbs Fat

21 DAY MENU

UPDATED 10/6/2020

Breakfast

Buttermilk Pancakes D 025 01 2 ea 48 296 827 8 pancakes mix

Cereal E G01 00 1 Each 35 100 247 10 Cereal

Scrambled Eggs F 010 00 1/3 Cup 1 144 121 10 Egg fresh

Grilled Sausage Links L 091 00 2 pieces 1 176 461 16

Toast D G08 02 2 slices 12 64 130 1 white/wheat

Apple Juice C G02 35 4 oz cup 29 70 7 0

Orange Juice C G02 23 4 oz cup 26 116 3 0 Chilled juice

Fresh Fruit A 013 90 1 Piece 19 50 5 2 Fresh Fruit

* Oatmeal Packets E 001 04 3/4 cup 18 106 216 2

* Assorted Jam and Jelly D G08 05 2 TBSP 13 50 0 0

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

* Maple Syrup D 050 00 2 oz 0 66 14 0 lite

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

243 1615 2363 63

Lunch Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Tacos L 034 00 2 tacos 21 443 810 26 Beef, Ground, Bulk

Mexican Rice E 011 00 3/4 cup 34 193 244 5 spanish rice

Refried Beans w/ Cheese Q 038 00 1/2 cup 15 145 382 6 beans w/cheddar grated

Salsa O 007 01 2 Tbsp 3 13 228 0 Jar

Tossed Green Salad M 047 00 1 cup 2 6 6 0 carrots/onion/tomatoes/peppers

Sour Cream M 068 00 5 Oz 2 39 89 3 Individual

Corn Bread D 014 00 1 piece 30 224 359 8

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

* Fruit Cup J 006 00 1/2 cup 16 61 0 3

* Coffee C 003 00 8 oz cup 2 11 2 0

Milk, 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 26 229 172 5

158 1311 2565 71

140 1427 2278 60

Dinner Recipe # Serving Size Carbs Calories Sodium Fat Suggested Fitness Menu

Stuffed Peppers L 040 00 1 Half 24 342 960 15 ground turkey, Fresh green peppers

Marinara Sauce O 004 00 3/4 Cup 21 93 891 1 with mozarella cheese

Steamed Rice E 005 00 3/4 Cup 32 148 214 1 Rice, long, grain

Kale Q 113 03 3/4 cup 8 41 106 1 kale, Frozen

Spring Salad M 044 00 3/4 CUP 4 16 6 0 cucumb/pepper/onion/tomatoes

Peanut Butter Cookies H 011 01 2 cookies 34 287 245 16

Dinner Rolls D 804 00 2 rolls 50 285 261 5 Frozen

* Assorted Dressings M G01 02 2 TBLS- 1 oz 2 155 varies varies Dressing(Diet)

* Butter Cup A 010 01 2 pc 0 35 35 4

* Coffee C 003 00 8 oz cup 2 11 2 0

* Fruit Punch C 006 00 10 oz 30 117 10 0

Milk 1% IND C G04 06 1 Co 13 102 123 5 Milk

Milk Chocolate C G04 12 1 Co 23 229 172 5

219 1861 3025 53

Carbs FatDAY 16 Suggested Fitness…